This is a follow up for the previous article about the benefits of core strength to run performance.
To recap, I cover the main benefits of core strength for runners such as increasing efficiency, better posture, plus increased balance and stability. I also mentioned several activities to increase core strength, namely floor exercises, cross training, yoga, pilates and gym training.
In this article I want to quickly mention three more effective specific exercises that are scientifically proven to be the best to build your core.
Before I started, I just wanted to show, when most people started their training program tended to start with an easy exercise first with the purpose of building until the exercise was more advanced when they were fit. It might work for some people, but when I do a new exercise program, I prefer to start the most effective training (which is usually the most difficult) first and work to do more reps from time to time.
But I feel too easy to be satisfied with light training and often wondering if I really benefit from them at all. So unless it’s hard really and really outside me, I prefer to start with the first follow-up practice, knowing that I get maximum return on my time and effort.
I admit I might not do a lot of reps when I start, but it’s okay, because I just started.
If I can only manage 5, it doesn’t matter. Next time I will try for 8. Then time after that I will shoot 10 and so on until I become more proficient with certain activities.
I also want to declare that I have no fitness instructor and while this has worked for me, this is just my personal way to do something. While I would definitely recommend starting with the most difficult practice I might also want to explain that this is not the same as pushing yourself to extreme limits when you start. I always start at a very basic level of building myself slowly and gradually.
From years of personal experience, I have learned, where fitness is worried, guilty on the conservatism side is usually the best policy.
So what kind of exercise is the best for core strength?
Scientific stomach exercises are scoring using a technique called electromyography (EMG) and ranked relative to the traditional crisis – which is far from the best form of abdominal exercises by means, contrary to its popularity.
You must realize that some exercises work on abdominous rectus or six of your packages for those who don’t know what it is. The other works on your Obliques which is located more to the side of the Rectus Obdominus. It is important to focus on both areas.
Three of the best abdominal / core core strength exercises
Crunches bicycle on the most effective stomach exercise list. To do this exercise, lie on your back as if to crunch, put your hand behind your head to support, bend your knees 90 degrees, then lift your left knee, while at the same time bring your right elbow left to the left to the left to left to left. Knee, then alternative: right knee to left elbow, left knee to right and repetitive elbow. Exercise must resemble a peddling movement.
Bicycle crunch is very effective for your Abdominal Rectus and Obliques.
Flatten 248% and 290% better than their traditional crisis.
Another advantage of a bicycle crisis is can be done without expensive sports equipment (or gym membership).
Hang knee knits or captain seat training
You are likely to need to do this exercise in the gym because it requires you to hang from something with your feet from the ground.
Standard gym equipment for this is called a power tower, also known as a knee tone machine or knee RAIS station and is sometimes referred to as captain.